Looking for a nourishing and satisfying meal that checks all the boxes? This Superfood Salmon Salad is a vibrant, protein-packed, meal-sized salad loaded with flavor and nutrition. Inspired by the Bonefish Grill favorite, it features perfectly cooked salmon fillets served over a bed of crisp greens, topped with sweet potato croutons, tangy pickled onions, crunchy pepitas, and a zesty lemon vinaigrette. It’s the perfect quick and healthy dinner idea that’s as easy to prep as it is to devour!
Why You’ll Love This Superfood Salmon Salad
- Nutritious and balanced – Packed with lean protein, healthy fats, and fiber-rich veggies.
- Meal prep-friendly – Prep components ahead of time for fast, weeknight assembly.
- Customizable – Easily adapt it for dairy-free, vegetarian, or low-carb lifestyles.
- Restaurant-inspired – A Bonefish Grill copycat made right at home, for less!
Salmon Health Benefits
Salmon is one of the best superfoods you can eat. It’s rich in omega-3 fatty acids, high-quality protein, and loaded with vitamins like B12, D, and selenium. Studies suggest that eating salmon regularly may support brain health, reduce inflammation, and promote heart health. While wild-caught salmon tends to be leaner and more nutrient-dense, both wild and farmed options offer excellent benefits—choose what fits your budget and availability.
Ingredients You’ll Need
For the Salad:
- Salmon fillets – Wild-caught or farmed, both work great.
- Avocado oil – For pan-searing the salmon until golden and crispy.
- Sea salt & black pepper – Simple seasoning to enhance flavor.
- Baby kale + romaine – Or use your favorite leafy greens.
- Sweet potato croutons – A fun, healthy twist on traditional croutons.
- Avocado – Creamy texture and heart-healthy fats.
- Pickled red onions – Bright, tangy, and super easy to make.
- Feta cheese – Adds tang and creaminess (use vegan feta for dairy-free).
- Pepitas (pumpkin seeds) – Crunchy, protein-rich topping.
For the Lemon Vinaigrette:
- Apple cider vinegar
- Olive oil
- Lemon juice
- Dijon mustard
- Maple syrup or honey
- Garlic, oregano, salt & pepper
How to Make Superfood Salmon Salad
- Cook the Salmon:
Season salmon fillets with salt and pepper. Sear in avocado oil over medium-high heat until golden and cooked through (about 4–5 minutes per side). - Assemble the Salad:
In a large bowl or plate, layer romaine and baby kale. Add sweet potato croutons, avocado slices, pickled onions, crumbled feta, and pepitas. - Top and Dress:
Place salmon on top, drizzle with homemade lemon vinaigrette, and enjoy immediately.
Make It Your Own
- Dairy-free/vegan? Use vegan feta or omit it.
- Try other greens like spinach, arugula, or mixed spring greens.
- Add extra veggies like cucumber, bell pepper, cabbage, or broccoli.
- Swap salmon with tofu, tempeh, or chickpeas for a vegetarian version.
- Use a different dressing like red wine vinaigrette or balsamic dressing.
- Top with nuts like almonds or walnuts instead of pepitas.
- Sprinkle in fresh herbs like chives, dill, or parsley for added flavor.
Meal Prep Tips
Short on time? Prep these parts ahead:
- Sweet potato croutons – Roast and store for up to 3 days.
- Pickled onions – Lasts up to 1 week in the fridge.
- Lemon vinaigrette – Mix in advance and store in a jar for up to 5 days.
This Superfood Salmon Salad is everything you want in a healthy, weeknight dinner—easy, delicious, and full of feel-good ingredients. Give it a try and feel nourished with every bite!
Everything You Need to Make Superfood Salmon Salad
To make this salad as seamless (and enjoyable!) as possible, here are a few kitchen tools we personally find super helpful. These essentials make prep easier, cooking smoother, and cleanup a breeze—perfect for this recipe and everyday meals!
🥘 Our Go-To Skillet
Lodge 15-Inch Cast Iron Pre-Seasoned Skillet
This heavyweight skillet is perfect for searing salmon to golden perfection. It holds heat like a champ and works great on the stove or in the oven.
🥗 Smart Food Storage
OXO Good Grips 16-Piece Glass Smart Seal Container Set
Whether you’re prepping sweet potato croutons ahead or saving leftovers, these airtight containers keep everything fresh and organized.
🥄 Easy Measuring
OXO 3-Piece Angled Measuring Cup Set
We love these for mixing up vinaigrettes and getting accurate measurements without the mess. The angled design makes it easy to read while pouring.
🌟 More Recipes You’ll Love
Craving more delicious ideas? Don’t miss these crowd-pleasing recipes—easy, fun, and packed with flavor!
- 🍩 Air Fryer Donuts – Fluffy, golden, and ready in minutes—no oil, no fuss.
- 🍔 Spinach & Feta Turkey Burgers – Juicy, protein-packed burgers loaded with flavor (and secretly healthy!).
- 🍜 Ramen Carbonara – This viral mashup of ramen + creamy carbonara is the comfort food you didn’t know you needed.
- 🥞 Eggless Crêpes – Thin, tender, and totally egg-free. Perfect for sweet or savory fillings!
- 🧈 Butter Swim Biscuits – Buttery, golden, and impossibly fluffy—these Southern-style biscuits are next-level good.
- 🍦 Viral Cottage Cheese Ice Cream – Yes, it’s trending. Yes, it’s actually amazing. High protein and totally satisfying.
- 🌽 Charred Corn Salad – Smoky, zesty, and bursting with summer flavor—your BBQ side just got an upgrade.
Superfood Salmon Salad
Description
Looking for a light yet satisfying meal that’s loaded with flavor and nutrients? This Superfood Salmon Salad has it all—perfectly seared salmon, crunchy sweet potato croutons, pickled onions, fresh greens, and a zesty lemon vinaigrette. It's everything you need in a hearty salad—high-protein, fiber-rich, and full of healthy fats. Whether you're meal-prepping for the week or whipping up a quick weeknight dinner, this salad delivers on taste, texture, and superfood goodness. One bite and you'll see why it's going viral!
📝 Ingredients for Superfood Salmon Salad
👩🍳 How to Make This Superfood Salmon Salad
- Prep your components
- Start by making the pickled red onions, lemon vinaigrette, and sweet potato croutons. You can prep these ahead for busy nights!
- Cook the salmon
- Season fillets with sea salt and pepper.
- Heat avocado oil in a large skillet (cast iron is ideal) over medium-high heat.
- Place the salmon skin-side up and sear for 4 minutes until golden. Flip and cook another 4 minutes until medium-rare and cooked through.
- Assemble the salad
- In a large bowl, toss together your greens, sweet potato croutons, pickled onions, feta, and pepitas.
- Finish and serve
- Divide the salad onto plates, top with salmon and sliced avocado, then drizzle generously with the lemon vinaigrette.
- Add more salt and pepper if desired.
Nutrition Facts
Servings 2
- Amount Per Serving
- Calories 476kcal
- % Daily Value *
- Total Fat 22g34%
- Saturated Fat 5g25%
- Cholesterol 82mg28%
- Sodium 650mg28%
- Total Carbohydrate 38g13%
- Dietary Fiber 9g36%
- Sugars 9g
- Protein 32g64%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Dairy-Free Option: Skip the feta or use a plant-based alternative to make this salad dairy-free.
Switch it up: Don’t be afraid to mix in your favorite veggies like cucumbers, bell peppers, or shredded cabbage.
Try different dressings: While the lemon vinaigrette is a fresh favorite, you can also try balsamic vinaigrette, apple cider vinaigrette, or creamy tahini dressing.
Meal prep friendly: Make the sweet potato croutons, dressing, and onions ahead of time for quick weeknight assembly.
